Journal Entry 34

Use leg drive to initiate the press to full arm extension, lower the dumbbells in a controlled manner.

A2

Kneeling Lateral Raise

3-4

10-12

2010

60 sec.

A3

Deadlift, Mid Grip

3-4

6-8

30X1

15 sec.

A4

Glute-Ham Raise or 45-degree Hip Extension

3-4

10-12

2010

60 sec.

If necessary, add weight by holding a dumbbell across chest.

B1

Chin-Up, Mid Parallel Grip

3-4

AMRAP*

30X0

15 sec.

B2

Kettlebell Swing

3-4

15-20

10X0

60 sec.

C1

EZ Bar Reverse Curl

3

8-10

2010

15 sec.

C2

Dumbbell Upright Row

3

10-12

2010

15 sec.

C3

Seated Rope Row to Neck

3

12-15

2020

60 sec.

A1 – 95LBS, 85LBS (much harder than I was expecting)

A2 – 15, 10

A3- 185 LBS

A4 – 45 PLATE ADDED

B1 – 15, 10, 7

B2- 25, 35, 35

C1 – 40 LBS

C2 – 25,2015

C3 – CABLE

This workout rocked me today and I got an insane pump going at then end. Really enjoying the added intensity, by lowering rest periods and doing back to back exercises for the same body part. Keeps you focused during the workout and honestly gets you out of the gym faster, then traditional straight sets

Post-Workout7 oz can of chicken50 Special K potato chipsSlice of bread

Quest Bar Cinnamon Roll

6 oz chicken8 pepperoniBroccoli, onions, spinach, artichokes

Been taking a different nutritional approach here recently. I’m following John Meadows advice and doing a lower carb, higher fat, and high protein approach. I noticed when I tried to eat 300 carbs a day I was getting exhausted. At first I noticed improved energy levels, but that quickly started to fade. This is also the way I’m more accustomed to eating, so it just seems natural.

Basically this diet is you stay low carb most of the time >50 grams on rest days; add in 50 to training days (total of about 100 grams) and 1-2 days a week eat a higher amount of carbs (200-400 grams) in the post-workout window on a Training Day. Under 50 seems pretty low, but exchanging carbs for fat is fine with me, because fat tastes MUCH BETTER. Essentially a meat, eggs and veggies diet.

The training day allows for an extra 50 carbs after a workout to turn promote muscle gain. The high carb day serves to fill glycogen stores and release a lot of insulin in order to boost the metabolism. This high day also sets you up to burn fat for the rest of the week.